Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Add this to the end of your shoulder workout and get ready to burn and grow.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
Two great mobility drills combined into a fast, effective warm-up.
The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.
For more quad emphasis, try this split squat variation.
Finish off leg day with these. Looks easy, but your quads will be on fire.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Mark Dugdale uses this depletion circuit as part of his contest prep.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.